6 Izivivinyo Ze-Abs Ezisindiwe Zomgogodla Oqinile, Obaziwe

-Delile

• I-Shot Put
• Windmill kuya Oblique Crunch
• IJackknife Split
• Dlulisa isisindo
• Amabhayisikili Anwetshiwe
• I-Windshield Wiper
• Buyekeza kwe-

Nakuba kuphephile ukusho ukuthi abaqeqeshi abaningi bazoba nemizimba emangalisayo, abanye kuyavunywa ukuthi baziwa ngezingalo zabo eziqoshiwe, izinqe zabo eziqinile, noma, esimweni sika-Astrid Swan womqeqeshi osaziwayo, i-rock-hard, i-abs echazwe.

Noma ngabe uphupha ngokuba namaphakethe ayisithupha noma umane ufuna ukuthuthukisa amandla akho ayisisekelo wamapulangwe angcono nobuhlungu beqolo obuncane (onamaphesenti ayi-100), izivivinyo ze-Swan ze-abs zizokusiza ufike lapho. Lapha, udonsela phansi ezinye zezinto azithandayo azisebenzelayo. Futhi kuphephile ukusho ukuthi umsebenzi.

Okudingayo: I-dumbbell engu-8- kuya ku-10-pound

Isebenza kanjani: Uzohamba ngokuzivocavoca ngakunye, uqedele inombolo oyinikiwe yama-reps. Uma ufinyelela ukuphela kwesifunda, uzoqala kusuka phezulu. Gcwalisa ingqikithi yemizuliswano emi-3.

I-Shot Put

A. Yima izinyawo zihlukene nge-hip-distance, ubambe i-dumbbell esandleni sokudla.

B. Gobisa amadolo kancane, jikisa umzimba uye kwesokudla, bese ubuyisa isisindo ngemuva kwesinqe sokudla.

C. Hlehlisa ukusonta bese ufika ume njengoba ushaya ngesibhakela noma uphonsa ingalo yangakwesokudla phezulu naphambili, njengokungathi uphonsa isibhamu.

I-Reps: 15 ohlangothini ngalunye

Windmill kuya Oblique Crunch

A. Yima ngezinyawo ziqhelelene ngezinyawo, zonke izinzwane eziyishumi zikhombe ngasekhoneni langakwesobunxele, ne-dumbbell esandleni sokudla.

B. Namathisela i-hip yangakwesokudla, welula ingalo yangakwesokudla ngaphezulu kwekhanda kodwa phambi kwehlombe. Bheka phezulu ku-dumbbell njengoba welula isandla sobunxele phansi phansi emlenzeni wakho wesobunxele (cabanga: buyisela unxantathu ku-yoga). Yomibili imilenze kufanele ihlale iqondile.

C. Vumela isisindo sikuholele emuva endaweni yokuqala. Letha indololwane yangakwesokudla phansi njengoba uletha phezulu idolo phezulu naseceleni, wenza ukuqhuma okumi oblique.

D. Buyisela unyawo lwesokudla phansi bese uphinda iphethini yokunyakaza.

Ama-reps: ama-15 ohlangothini ngalunye

IJackknife Split

A. Lala ngomhlane unemilenze ndawonye futhi welula ubude, izingalo zoluleke ngemuva kwekhanda, zibambe i-dumbbell ezandleni zombili.

B. Sebenzisa amandla ayisisekelo ukuphakamisa umzimba ongaphezulu nomzimba ophansi endaweni ye-V-up ngokulinganisela komzimba ku-tailbone, usike i-dumbbell phakathi nendawo.

Ukuphendula: 20

Dlulisa isisindo

A. Lala ngomhlane unwetshiwe imilenze, isandla sobunxele siseceleni, nesokunene sibambe i-dumbbell ngqo phezulu.

B. Hlala phezulu, uhole isisindo phezulu emoyeni, sifinyelele futhi usibeke eceleni konyawo lwesobunxele.

C. Jikela emuva phansi endaweni yokuqala, bese uhlala phezulu, bese uphinde ufinyelele futhi ubambe isisindo.

Ama-reps: ama-20 ohlangothini ngalunye

Amabhayisikili Anwetshiwe

A. Lala ngomhlane izandla ngaphansi komhlane ongezansi noma, ukwenza kube nzima, uboshwe ngokukhululeka ngemuva kwekhanda ukhiphe izindololwane. Phakamisa ikhanda, intamo, namahlombe uphume emethini (zihlala ziphakanyisiwe phakathi nokuzivocavoca umzimba).

B. Gobisa amadolo endaweni ephezulu etafuleni, ugoqe okhalweni phezulu, bese uphonsa umlenze wangakwesokunene ngendlela obungathanda ngayo uma wenza ibhayisikili.

C. Buyisela umlenze wesokudla phezulu kwetafula, bese uphinda isandiso ohlangothini lwesobunxele.

Ama-reps: ama-15 ohlangothini ngalunye

I-Windshield Wiper

A. Lala ngomhlane uvule imilenze nezingalo zakho zibheke ezinhlangothini zakho.

B. Phakamisa imilenze yomibili phezulu, uyigcine iqondile futhi ihlangene ngqo phezu kwezinqulu.

C. Phakamisa izinkalo phezulu, pivot uye kwesokudla, bese ulahla okhalweni uye kwesokudla. Phakamisa okhalweni, bese ushwibeka phezulu uye ngaphesheya kohlangothi lwesobunxele, ulahle okhalweni.

Ama-reps: 20 (1 kwesobunxele + 1 kwesokudla = 1 rep)

Buyekeza kwe-